Table of contents:
- Before you begin
- Exercises for chest and arms
- Exercises for glutes
- Exercises for legs
- Triceps Exercises
- Calf Exercises
- Abdominal exercises
- Exercises for Lateral Abs
- Back Exercises
To gain muscle mass, the 20-minute training plan must be performed at least twice a week in an intense way, as it is possible to work several muscle groups and favor muscle mass gain. This type of training is an interesting option for times when the person doesn't have much time, but also doesn't want to stop training.
The hypertrophy training plan for those who want to gain muscle mass can be done at home, as the exercises use only their own body weight, without the need to use gym equipment. This plan mixes two types of movement, active ones, which allow for greater muscle growth, and isometric ones, which are perfect for helping to tone up.
However, in order to have the desired results, in addition to performing intense and regular training, it is important that the person has a he althy diet and according to the goal, being necessary to consume more calories than you spend, consume good fats and increase the amount of protein ingested during the day. See what to eat to gain muscle mass.
Before you begin
Before you start training, it is important to warm up to reduce the risk of injury and accelerate metabolism, in addition to stimulating conditioning and resistance to complete the training. So, to warm up, you can jump rope, run on site or do jumping jacks, for example, for about 30 seconds to 1 minute.
Also, keep in mind that the exercises in this plan should be performed 2 times for about 30 seconds and the rest should be 15 seconds. Between each exercise group, rest time should also be 15 seconds, with the exception of triceps exercises, where the rest interval should be 30 seconds to allow muscle recovery.
The 20-minute training plan for hypertrophy can be performed by both men and women, since the intensity and difficulty of the exercises can be adapted to the conditioning of each one.
Exercises for chest and arms
1. Traditional inflection
Do traditional push-ups for 30 seconds, keeping your arms shoulder-width apart and descending to form a 90º angle with your elbow. During this exercise it is very important to keep the abdominal contracted so that the back is always aligned, avoiding injuries.
If the exercise is too difficult at first, try doing the push-up with your knees on the floor, this helps to shorten the body plank and reduce the weight on your chest and arms.
2. Static inflection
Repeat the previous exercise, but this time come down and hold the position with your elbow at 90 degrees for 30 seconds. Again, if the exercise is too difficult, you can do it by placing your knees on the floor to reduce the weight.
Return to 1 more set with the traditional push-up and the static push-up, then switch to the gluteal exercises.
Exercises for glutes
1. Traditional squat
Start by doing a traditional squat, but come back up and then repeat for about 30 seconds. To do this exercise it is essential to maintain a good posture to work the correct muscles and avoid injuries. Here's how to squat correctly.
If you want to increase the intensity of the exercise, you can do the squat with just one leg, switching legs on the second repetition of this exercise.
2. Static Squat
Do a squat, but this time, instead of going up and down, hold the low position with your knees forming a 90º angle to the floor and your back straight. Hold this position for 30 seconds and then rest for 15 seconds moving your legs to relieve the pain.
Repeat 1 set of traditional squats and static squats again before moving on to leg exercises.
Exercises for legs
1. Alternating lunges
To do this exercise, stand and then take a step forward until your thigh is parallel to the floor and your knee is bent at a 90º angle, then return to the starting position and switch legs, alternating legs for 30 seconds.
2. Static Lunge
Lung with your right leg forward and hold this position for 30 seconds. On the second repetition of the exercise, switch legs and do this position with the left leg in front.
Don't forget to repeat these exercises a second time, doing the alternate lunges and the static lunge with the left leg before moving on to the triceps exercises.
1. Triceps with chair
This is the only exercise in the plan that needs some extra equipment. To do this, place a chair or stable table nearby and then place your palms on the edge of the chair or table. Stretch your legs and slowly sit towards the floor, until you form a 90º angle with your elbows, and go back up, never touching the floor, just using the strength of your triceps. Repeat the exercise for 30 seconds.
If the exercise is too difficult, try putting your feet closer together, without stretching your legs, as this reduces the weight you need to lift with the muscle.
2. Static triceps
Do the exercise again, but when going down, keep the position for 20 to 30 seconds, and only go up again after that time, to rest.
This exercise is excellent for toning the muscle and therefore can cause a great burning sensation. If it really hurts, try bending your knees.
Repeat these 2 exercises one more time and at the end, take a 30 second break before moving on to the calf exercises. If you're not drinking water during exercise, take the opportunity to drink some water and regain energy.
1. Calf Raise
Stand up and lift your feet until you only have your toes on the floor and your legs stretched out, then come back down, but don't touch your heels on the floor, and come up again. Do this exercise for 30 seconds.
To increase the intensity of the exercise, do it with just one foot flat on the floor, then switch feet on the second repetition of the exercise.
2. Static calf
Repeat the previous exercise but maintain the position with the foot raised, between 20 to 30 seconds. If you are doing the exercise with more intensity, you should switch feet on the second repetition.
Do this series of 2 exercises again before resting for 15 seconds and moving on to the abdominal exercises.
1. Abdominal tapping on the foot
Lie down on the floor and lift your straight legs as high as you can, then lift your back slightly off the floor and, with your arms straight, try to get your hand as close to your foot as possible. Return to your back on the floor, but don't lower your legs, and repeat for 30 seconds.
If this exercise is too difficult, start by doing traditional sit-ups, lifting your back just slightly off the floor and keeping both feet flat on the floor.
2. Static abs
Repeat the movement from the previous exercise, but maintain the position with your back raised and your hands close to your feet, for 30 seconds or until you can't stand it anymore.
Do this series of exercises one more time before moving on to the side crunch exercises.
Exercises for Lateral Abs
1. Side plank going up and down
Lie on your side and lift your body with just your forearm and feet on the floor. Keep your body straight and then lower and raise your hips slightly, but without ever touching your butt to the floor. Repeat this movement for 30 seconds.
If you find the exercise too difficult, do the side plank keeping your knees on the floor.
2. Static side plank
Repeat the previous exercise, but instead of lowering and raising the hips, hold the position for 30 seconds without dropping the hips.
Don't forget to repeat this set one more time, but switch sides to work the muscles on the other side of the abs on the second repetition. Then rest 15 seconds and proceed to the last exercise.
1. Superman Position
To do this exercise, lie on the floor with your legs and arms straight, then lift your legs and arms slightly and come back down. Repeat the exercise for 30 seconds.
2. Static Superman
Repeat the previous exercise, but stay in the position with your arms and legs raised off the floor, as shown in the image, for 30 seconds.
Before finishing the plan, repeat these 2 exercises again and then do stretches to avoid muscle injuries. Here are some stretches you can do after training.